Seeds, pumpkin and squash seed kernels, dried nutrition: calories, carbs, GI, protein, fiber, fats
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Seeds, pumpkin and squash seed kernels, dried
| Calories ⓘ Calories for selected serving | 559 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 5 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 27.5 (acidic) |
Protein ⓘHigher in Protein content than 97% of foods
Fats ⓘHigher in Fats content than 97% of foods
Calories ⓘHigher in Calories content than 97% of foods
Iron ⓘHigher in Iron content than 93% of foods
Phosphorus ⓘHigher in Phosphorus content than 93% of foods
Seeds, pumpkin and squash seed kernels, dried calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 559 | |
| Calories in 1 cup | 721 | 129 g |
| Calories in 1 oz | 158 | 28.35 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
48IU of 5,000IU
0.96%
Vitamin E :
6.5mg of 15mg
44%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
5.7mg of 90mg
6.3%
Vitamin B1:
0.82mg of 1mg
68%
Vitamin B2:
459mg of 1mg
35308%
Vitamin B3:
15mg of 16mg
94%
Vitamin B5:
2.3mg of 5mg
45%
Vitamin B6:
0.43mg of 1mg
33%
Folate:
174µg of 400µg
44%
Vitamin B12:
0µg of 2µg
0%
Choline:
189mg of 550mg
34%
Vitamin K:
22µg of 120µg
18%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 60%
30.2 g of 50 g
30.2 g (60% of DV )
Fats:
Daily Value: 75%
49.1 g of 65 g
49.1 g (75% of DV )
Carbs:
Daily Value: 4%
10.7 g of 300 g
10.7 g (4% of DV )
Water:
Daily Value: 0%
5.2 g of 2,000 g
5.2 g (0% of DV )
Other:
4.8 g
4.8 g
Protein quality breakdown
Tryptophan:
1728mg of 280mg
617%
Threonine:
2994mg of 1,050mg
285%
Isoleucine:
3843mg of 1,400mg
275%
Leucine:
7257mg of 2,730mg
266%
Lysine:
3708mg of 2,100mg
177%
Methionine:
1809mg of 1,050mg
172%
Phenylalanine:
5199mg of 1,750mg
297%
Valine:
4737mg of 1,820mg
260%
Histidine:
2340mg of 700mg
334%
Fat type information
Saturated Fat:
8.7 g
Monounsaturated Fat:
16 g
Polyunsaturated fat:
21 g
Carbohydrate type breakdown
Starch:
1.5 g
Sucrose:
1.1 g
Glucose:
0.13 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Seeds, pumpkin and squash seed kernels, dried
Sugar:
1.4 g
Fiber:
6 g
Other:
3.3 g
All nutrients for Seeds, pumpkin and squash seed kernels, dried per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 559kcal | 28% | 3% |
11.9 times more than Orange
|
| Protein | 30g | 72% | 3% |
10.7 times more than Broccoli
|
| Fats | 49g | 75% | 3% |
1.5 times more than Cheese
|
| Vitamin C | 1.9mg | 2% | 36% |
27.9 times less than Lemon
|
| Net carbs | 4.7g | N/A | 58% |
11.5 times less than Chocolate
|
| Carbs | 11g | 4% | 47% |
2.6 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 592mg | 141% | 9% |
4.2 times more than Almond
|
| Calcium | 46mg | 5% | 35% |
2.7 times less than Milk
|
| Potassium | 809mg | 24% | 8% |
5.5 times more than Cucumber
|
| Iron | 8.8mg | 110% | 7% |
3.4 times more than Beef broiled
|
| Sugar | 1.4g | N/A | 63% |
6.4 times less than Coca-Cola
|
| Fiber | 6g | 24% | 16% |
2.5 times more than Orange
|
| Copper | 1.3mg | 149% | 16% |
9.5 times more than Shiitake
|
| Zinc | 7.8mg | 71% | 12% |
1.2 times more than Beef broiled
|
| Starch | 1.5g | 1% | 96% |
10.4 times less than Potato
|
| Phosphorus | 1233mg | 176% | 7% |
6.8 times more than Chicken meat
|
| Sodium | 7mg | 0% | 87% |
70 times less than White Bread
|
| Vitamin A | 16IU | 0% | 60% |
1044.1 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 2.2mg | 15% | 40% |
1.5 times more than Kiwifruit
|
| Manganese | 4.5mg | 198% | 25% | |
| Selenium | 9.4µg | 17% | 61% | |
| Vitamin B1 | 0.27mg | 23% | 29% |
Equal to Pea raw
|
| Vitamin B2 | 153mg | 11769% | 57% |
1176.9 times more than Avocado
|
| Vitamin B3 | 5mg | 31% | 33% |
1.9 times less than Turkey meat
|
| Vitamin B5 | 0.75mg | 15% | 44% |
1.5 times less than Sunflower seed
|
| Vitamin B6 | 0.14mg | 11% | 56% |
1.2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 7.3µg | 6% | 52% |
13.9 times less than Broccoli
|
| Folate | 58µg | 15% | 33% |
1.1 times less than Brussels sprout
|
| Trans Fat | 0.06g | N/A | 65% |
232.7 times less than Margarine
|
| Choline | 63mg | 11% | 62% | |
| Saturated Fat | 8.7g | 43% | 14% |
1.5 times more than Beef broiled
|
| Monounsaturated Fat | 16g | N/A | 11% |
1.7 times more than Avocado
|
| Polyunsaturated fat | 21g | N/A | 9% |
2.2 times less than Walnut
|
| Tryptophan | 0.58mg | 0% | 42% |
1.9 times more than Chicken meat
|
| Threonine | 1mg | 0% | 56% |
1.4 times more than Beef broiled
|
| Isoleucine | 1.3mg | 0% | 49% |
1.4 times more than Salmon raw
|
| Leucine | 2.4mg | 0% | 45% |
Equal to Tuna Bluefin
|
| Lysine | 1.2mg | 0% | 69% |
2.7 times more than Tofu
|
| Methionine | 0.6mg | 0% | 57% |
6.3 times more than Quinoa
|
| Phenylalanine | 1.7mg | 0% | 42% |
2.6 times more than Egg
|
| Valine | 1.6mg | 0% | 44% |
1.3 times less than Soybean raw
|
| Histidine | 0.78mg | 0% | 55% |
Equal to Turkey meat
|
| Fructose | 0.15g | 0% | 91% |
39.3 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0.12g | N/A | 85% |
76.2 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 100% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 83% | |
| Omega-6 - Linoleic acid | 21g | N/A | 79% |
1.7 times more than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 559
% Daily Value*
75%
Total Fat
49g
39%
Saturated Fat 8.7g
0
Trans Fat
0g
0
Cholesterol 0mg
0.3%
Sodium 7mg
3.6%
Total Carbohydrate
11g
24%
Dietary Fiber
6g
Total Sugars 0g
Includes ? g Added Sugars
Protein
30g
Vitamin D
0mcg
0
Calcium
46mg
4.6%
Iron
8.8mg
110%
Potassium
809mg
24%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.